Push Press 3-3-3
Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author:
Front Squat 3-3-3
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 5-5-5
Push Press 5-5-5
Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 5-5-5
Push Press 5-5-5
Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 5-5-5
Front Squat 5-5-5
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
FQ: Bar Muscle-up Practice & Bent Over Barbell Row 8-8-8
FQ: Bar Muscle-up Practice
For quality:
Bar Muscle-up Practice, 10 mins
* Scale to strict Pull-up work, BMU progressions (banded, floor, kip). Alternate with Bent Over Row sets.
Bent Over Barbell Row 8-8-8
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate BOR sets with BMU and Strict PU practice
Bench Press 1RM
Bench Press 1RM
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Back Squat 2-2-2
Back Squat 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Clean 3-3-3
Hang Squat Clean 3-3-3
Hang Squat Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.